Written by: Daniel Van der Pluym, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
We have all been there ‒ feeling motivated and inspired one day, only to find that motivation waning the next. It seems that motivation is so dependent on our environment and moods, which can fluctuate often. This poses a problem for people who want to be successful because motivation alone is not enough to ensure we maintain progress. In this blog post, we will discuss the factors which impact our motivation and why motivation alone is not enough to ensure we maintain progress towards our goals. We will then look at ways in which we can build systems and strategies into our lives, to help us stay on track even when our motivation levels are lower than usual.
How much weight should we give to motivation?
Motivation is often lauded as the key to success. We are told that we need to be motivated to achieve our goals. While you may want to achieve your goals through motivation, it is not always suitable to rely on motivation alone. It can come and go, depending on our environment and moods. This means that it is not something we can always rely on. According to research by Professor Gail Matthews of Dominican University, motivation has only a small impact on our success. In her study, she found that motivation accounted for less than 0.01% of the variation in people's success rates. This suggests that motivation is not as important as we often think it is.
Many factors that make it difficult to maintain focus on our big goals.
Why it's hard to stay motivated?
Have you ever set new year's resolutions only to find yourself no longer dedicated only several weeks later? This is common for most people who set big goals. Most people find it hard to stay motivated because motivation is often based on feelings and emotions. As humans, our motivation levels are constantly changing. We can be motivated one day and then lose motivation the next. This makes it difficult to maintain focus on goals because motivation is dependent on several factors.
When we feel emotionally flat or low which occurs for many of us from time to time, it can be really difficult to derive motivation for success. Research shows, that the reason why our motivation levels fluctuate when we feel lower in our emotions, is due to the biochemical processes responsible for motivation. Specifically, neurotransmitters such as serotonin and dopamine are responsible for different mood states. Serotonin is responsible for levels of happiness and wellbeing; dopamine is related to reward-seeking behaviors and enjoying the pleasure of rewards.
Several other factors impact our motivation levels. These include:
Our environment, includes the people we interact with, the place we live and work, and the weather.
Our physical health, can impact our motivation levels if we are feeling unwell or tired.
Our mental health, can affect our motivation if we are experiencing anxiety or depression.
Our current life circumstances, which can include things like relationships with others and financial factors;
The people around us and their influence;
And our level of interest in the tasks at hand.
Motivation is not always reliable. So what can we do to stay on track when our motivation levels are low?
What to do when people struggle with motivation?
Systems and strategies to help
The answer is to build systems and strategies which help us stay on track, even when our motivation levels are lower. Our personal goals, are one of the most important systems to help us stay on track. It is really important to know how to set meaningful and realistic goals.
Goal setting
The first part of staying motivated is to create achievable goals to work towards. Goals keep people motivated because they provide a sense of purpose and direction. Having goals also makes it easier to track progress and see how far you have come. By setting goals, we can find ourselves paying attention to something meaningful enough to continue our momentum.
Goal Setting: Setting realistic goals
When setting goals it is important to ensure they are attainable within a specific time frame and they are clearly defined. Setting SMART goals is the best way to make them clearly defined. SMART goals are:
Specific, ensuring they are well defined and clear;
Measurable, so you can track progress;
Achievable, because if a goal is too far out of reach it can be discouraging;
Relevant to what you want to achieve and
Time-based, so there is a sense of urgency.
It is also important to set goals that are challenging enough to keep us interested.
Creating a plan of action
Once you've written your goals down, keep them somewhere visible––put personal goals up on your mirror or near your computer screen, put team goals up on the walls next to everyone's desks, and include company goals in internal presentations. As you're writing down your goals, use a positive tone so you stay excited about them. Research shows, that creating a plan around your goals can help you achieve them as well.
When you have a plan of action, it is easier to take small steps towards goals which can eventually lead to big changes and progress. A plan also allows for reflection and correction if we find we are veering off track. The plan must be realistic and achievable, so you don't become overwhelmed or discouraged.
Why it is important to break a bigger goal into smaller goals
Breaking bigger goals into smaller steps can help you stay motivated when looking at your next goal. This allows you to focus on the process of achieving the goal, rather than only on the end result. It can also help to prevent us from becoming overwhelmed by the task at hand. Achieving small goals along the way can provide a sense of accomplishment and motivation to continue working towards the larger goal.
Creating a support network
An important part of keeping on track with goals is to build a network of people to help you maintain accountability. People who are motivating can support you to accomplish your goals by regularly checking in and helping you move towards important milestones along the way.
Overcoming obstacles
Obstacles are an inevitable part of any goal-setting process. The bigger and more ambitious the goal, the greater the obstacles we are likely to face. When we encounter obstacles, it is important to remember that they are only temporary. It is normal to feel discouraged when we face them, but the good news is that we can overcome them by building effective strategies and systems
Time management systems
One of the most important aspects of staying on track is learning how to manage our time to be most effective with our efforts. To manage time several strategies have proven to be effective.
Scheduling tasks within time blocks each day to ensure they are completed;
Completing difficult tasks at times of the day when you have more energy;
Breaking tasks down into smaller, more manageable steps;
Planning for distractions and taking breaks between tasks;
Allocating specific days or times of the week for certain tasks.
Developing a system that works best for you can be the key to maintaining motivation and focus throughout your goal-setting journey.
The human behavior factors to stay on track
Part of being successful in business and other areas of life is ensuring you are demonstrating the right set of human behavior factors to stay on track. Human behavior factors are the habits and traits which impact how we think, feel, and behave. They are often unconscious and can therefore be hard to change. However, by understanding the human behavior factors which impact motivation, we can work on developing the ones which will help us stay motivated and focused on our goals.
The importance of hard work
One of the most important factors in staying on track is the ability to continue applying dedicated effort over a long period. The ability to work hard is a crucial element to overcoming challenges in the work and achieving goals. It is also an important factor in developing other human behavior traits which support motivation, such as resilience and grit.
Creating a positive mindset
A positive mindset is another crucial element in staying on track with goals. A positive mindset helps us to believe that we can achieve our goals, even when faced with obstacles. It allows us to see failure as a challenge to move beyond, rather than something that stops your momentum. By holding a positive mindset, you allow yourself the opportunity to welcome daily challenges with enthusiasm.
How to feel inspired toward goals
Various research has revealed several elements which help create inspiration towards goals. In their research, Thrash and Elliot (2003) revealed that inspiration is not only a state of being but also considered an ingrained personality trait. In short, to feel inspired toward important goals, it is necessary to become an inspired and inspiring person. That is, it is essential to adopt an identity as someone who seeks goals through the continual desire of attempting to attain something that is beyond the current circumstances.
Self-Development Courses and Programs
To maintain on track, you may want to take on a self-development course. There is a range of helpful self-development courses which allow people to maintain momentum and stay on track. One of the most recent online courses developed is ADHD Ambition. ADHD Ambition is a course designed for aspiring entrepreneurs and business owners who are looking to develop the habits, systems, and strategies to stay on track towards achieving important business goals. Designed by entrepreneurs Shannon Bowman and Dan Van, the course provides 6 structured modules, providing resources and knowledge to support your dream success.
Conclusion
Motivation is only one part of the puzzle when it comes to staying on track and achieving goals. While motivation is an important element, other factors impact our ability to stay motivated and focused. These include human behavior factors, such as hard work and resilience, as well as having a positive mindset. Additionally, developing systems and strategies to make our goals attainable is an essential part of the mix, when we may be struggling to derive the energy and motivation to achieve goals.
To stay on track when our motivation levels fluctuate, it is important to have a system in place which helps us maintain focus and work towards our goals. This may include implementing strategies such as scheduling tasks within time blocks each day, breaking tasks down into smaller steps, and allocating specific days or times of the week for certain tasks. Another important piece of the puzzle may involve taking up a course or program which helps with developing the habits, systems, and strategies needed for success.
While motivation is an important ingredient for success, it is not the be-all and end-all.
Daniel Van der Pluym, Executive Contributor Brainz Magazine Daniel Van der Pluym is the founder of Deeper Potential Coaching and part founder of ADHD Ambition. He is a psychotherapist, certified Life Coach and mindfulness teacher. Through his work, he focuses on helping people overcome their life challenges to create a new story of meaning and fulfilment. His work as a psychotherapist coach and part developer of ADHD Ambition is geared towards helping people overcome uncertainty and rumination, so they can live with more clarity and fulfillment.
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